“Roelly Winklaar” has become a name synonymous with bodybuilding for the fans. With an arm size of over 24 inches, the “Dutch beast” is one of the leading contenders of the sport and is notable for the combination of monstrous size and chiseled body he brings into the game.
Egerton Rulove “Roelly” Etienne-Winklaar, with a height of 5 ft 7 inches and an off-season weight of over 320 pounds, is an inspiration to all bodybuilders. So, how did the boy from Curacao Island become one of the best bodybuilders in the industry? His status today has been earned by grinding on the gym floor and following a strict diet off-season and on-season.
In this article, we will be exploring the intense diet plan of Roelly Winklaar, the supplements he uses, and Roelly Winklaar’s food chart that made him one of the best bodybuilders in the world.
Roelly WInklaar’s Diet Plan
So, how does one do it? Roelly Winklaar tries to eat about eight meals a day to keep up his physique. These meals are sure to give him enough calories and nutrients required. These meals are at regular intervals that ensure that his body is kept in a constant anabolic state.
Roelly Winklaar’s DIet Plan consists mainly of proteins and carbs to increase the body mass and to meet the required calorie content. Below is the diet of Roelly Winklaar that earned him a spot on the hall of fame of bodybuilders.
Roelly WInklaar’s Diet Plan
Two eggs, 2 cups of egg whites, and a cup of oatmeal
About 8 ounces of beef grilled chicken breast, 1 cup of brown rice along with steamed vegetables
8 ounces beef tenderloin along with medium sweet potato
Two scoops of whey protein along with one banana
8 ounces of grilled chicken breast along with a cup of white rice
8 ounces Halibut and steamed broccoli
1 cup of brown rice, 8 ounces tilapia along with steamed asparagus
Two scoops of casein protein and 1 cup greek yogurt
Roelly likes to jack up complex carbs and thus wants to eat sweet potato and rice. This fuels his workout sessions. Roelly Winklaar’s diet plan accounts not only for the day, since a good workout also needs the body to be well-rested at night, and the muscles should be given enough time to recover for the grinding the next day.
Roelly Winklaar drinks Casein protein shake daily along with his meals. The protein shake is taken before bed after intense workout sessions. The slow-digesting protein helps in rejuvenating and recovering during sleep.
What to Eat
- Whey Protein
- Protein Rich Food
- Weight gainer shakes
- Meat (Roelly prefers chicken)
- Egg white
- Oat meal
- Sweet potato
Obviously, with bodybuilders such as Roelly WInklaar, the prime focus is to get the proteins in. You want to have enough calories to maintain your body’s muscle mass, increase it, and sustain the intense workout sessions.
The 8-meals a day plan is a significant attribute of Roelly’s success, and this work is outsourced to a third party to gain free time. Apart from that, Roelly suggests taking on supplements to increase weight.
The diet mentioned above, along with his intense workout for every part of the body, works like a well-oiled machine to keep up the physique and improve upon it. If you wish to be a bodybuilder, focus on getting enough calories to grow your muscles and overall weight.
What to Avoid
Spending your entire waking hours in the gym is not how Roelly Winklaar does it. One must think smart and all the while working hard to achieve great things. In the case of bodybuilding, you must know what not to eat and stay away from such food that can take away all your hard work.
Here are some of the food items Roelly takes care not to consume excessively.
- Alcohol: It affects your cognitive ability and ability to lose fat and thus hinders the growth of your muscles.
- Deep-fried foods: Roelly Winklaar exclusively stays away from deep-fried fast foods. This not only sets you back a couple of sessions of workout but also affects your health in the long run.
- Added sugars
Roelly Winklaar’s Supplements
Organic food has its limitations, and Roelly Winklaar knows it. Along with his strict eight-meal diet plan, he uses weight gainers and other supplements to “supplement” his calorie intake without resorting to fast food.
Roelly Winklaar uses several supplements. Let’s have a look at them one by one.
- Whey Protein: Whey protein is included in Roelly Winklaar’s diet plan to boost protein consumption. It increases his protein intake efficiently without having to consume much food.
- Casein protein: Casein protein is taken after workouts and before going to bed. It helps in the rejuvenation and recovery of muscle structures during a good night’s sleep.
Roelly Winklaar is a world-class bodybuilder with one of the best physiques in the industry. Equipped with a personal trainer and a well-researched diet, he maximized his efficiency to become one of the best bodybuilders ever.
Now, you know the secret behind Roelly Winklaar’s diet. Sure, it looks like a lot. But, it’s Roelly Winklaar. Such a diet requires extensive training to shape the muscles and keep up with your exercise’s calorie intake.
Finally, a word of advice. Following the diet doesn’t guarantee you arms like Roelly Winklaar. Do your due diligence and follow a workout regime to build up those muscles and flaunt that well-chiseled body.